1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

March 2, 2020

General Warm Up 

2:00 Squat Hold Then 

3 Rounds 

10 Horizontal Ring Rows

8 Hang Power Snatch 

6 Lateral Bar Burpees 

 

Mobility/Activation 

Internal Shoulder Rotation Stretch, :60/arm 

 

Strength 

Squat Clean 6x2 @80% 

 

Pull Up Progression Warm Up 

1-2 times through, all unbroken 

1 Pull Up + 1 Kip 

2 Pull Ups + 1 Kip 

3 Pull Ups + 1 Kip 

 

Conditioning 

For Time 

12-9-6-3 

Chest to Bar Pull Ups 

Power Snatch 135/95lbs 

 

Lite Class

Class Warmup then

12-9-6-3

Pull-ups

Power Snatch

 

Rest 1:00

 

12-9-6-3

T2B

Squat Clean

 

Rest 1:00

 

12-9-6-3

Bike

Ski

February 28, 2020

Mobility/Activation 

20 Banded Internal/External Rotations per arm 

 

General Warm Up 

2 Rounds 

12 Lunge and Reach 

20 Banded OH Squats (hold band OH w/ tension) 

 

Tall Snatch Warm Up, 2 reps in each position 

5 Power Position Snatches 

5 Hang Snatches 

 

Strength 

1RM Hang Squat Snatch above the knee

 

Conditioning

 “I am serious, and don’t call me Shirley” 

For Time 

35 DB Thrusters 25/15s 

35 DB Box Step Overs 25/15s to 24/20" 

Rest 2:00 

25 DB Thrusters 45/25s 

25 DB Box Step Overs 45/25s to 24/20" 

Rest 2:00 

15 DB Thrusters 70/40s 15 DB Box Step Overs 70/40s to 24/20" ‘

 

Accessory Work 

Climb the ladder x 3 

2-4-6-8-10... Toes to Bar 

Rest as needed between sets. 

 

Lite Class

Class Warmup & Class WOD

February 27, 2020

Mobility/Activation 

2:00 Squat Hold 

 

General Warm Up 

2 Rounds 

10 1-1/4 Goblet Squats 

20 S-Arm Push Press 

 

Strength 

Squat Clean & Split Jerk 5x4 at 70% 

 

Conditioning

2020 KOA SPRING CLASSIC WOD 2

for time 

In an 8:00 time cap

RX 

1000/850m row

Then Remaining time

1RM thruster

(First score is the row, second score is total weight between both partners)

Male teams row 1000m and female teams row 850m.

 

Scaled

850/700m row

Then remaining time

1RM thruster

(First score is the row, second score is total weight between both partners)

Male teams row 850m and female teams row 700m.

 

Accessory Work

4 Rounds 

10 Right Arm KB Cleans 

10 Left Arm KB Cleans 

Rest as needed between sets

 

Lite Class

Class Mobility and Warmup

5 Rounds of 

1000m Row (split between 2 people)

20 Thrusters (Split between 2 people)

February 26, 2020

General Warm Up 

3 Rounds 

10 Plank Transitions 

5 Strict Pull Ups 

16 Jumping Lunges 

 

Mobility/Activation 

Tricep/Lat Smash, :60/side 

20 Front Rack Elbow Pointers 

 

Strength 

3" Deficit Deadlifts 8x3 @ 60% 

 

Conditioning Test 

For Time 

8 Clean and Jerks 155/105lbs 

50' HS Walk 

35 Pull Ups 

8 Clean and Jerks 155/105lbs 

50' HS Walk 

20 Chest to Bar Pull Ups 

8 Clean and Jerks 155/105lbs 

50' HS Walk 

10 Bar Muscle Ups 

 

Accessory Work 

You must hit the following checkpoints to continue* 

Run 300m by 1:30/1:45 Run 600m by 3:00/3:30 Run 900m by 4:30/5:15 Run 1200m by 6:00/7:00 Run 1500m by 7:30/8:45 Run 1800m by 9:00/10:30 Run 2100m by 10:30/12:15 Run 2400m by 12:00/14:00 *You may bank meters, you do not need to stop.

 

Lite Class 

5, 6:00 AMRAPs of

5 Clean and Jerks

5 Pull-ups

Rest 1:00

10 Cal Run

10 Lunge Steps each leg

Rest 1:00

 

10 DB Snatches each arm

10 DB Goblet Squats

Rest 1:00

 

10 Deadlifts

20 Mountain Climbers each leg

Rest 1:00

 

25 Double Unders

:30 Wall Sit

Rest 1:00

February 25, 2020

Mobility/Activation 

20 Band Pull Aparts 

20 Arm Circles per arm (10 forward, 10 backward) 

 

General Warm Up 

1:00 Machine, last :20 HARD 

20 Empty Bar Presses 

20 Box Jumps, step down 

20 Empty Bar OH Squats 

 

Push Jerk Warm Up 

2x5 Pause Push Jerks, increasing weight 

 

Strength 

"Touch and Go" Push Jerks 

10-8-6-2 Start around 70% - build across sets if reps stay smooth and fast. 

 

Conditioning 

AMRAP 10 Minutes 

8 Hang Power Snatches 115/75lbs 

8 Burpee Box Jumps 24/20” 

Rest :30 

 

Lite Class

Class Warmup then 

10 Rounds

Row 200m

7 Burpee Box Jumps or Burpee Step ups

 

Rest 2:00

 

10 Rounds of 

7 Cal Bike

12 Situps

February 24, 2020

Mobility/Activation 

20 Front Rack Elbow Pointers 

1:00 Wrist Stretch 

 

Clean Warm Up 

10 Empty Bar Front Rack Duck Walk Steps 

10 Empty Bar Front Squats 

10 Empty Bar Front Rack Duck Walk Steps 

10 Empty Bar Position 1 Squat Cleans 

10 Empty Bar Front Rack Duck Walk Steps 

10 Empty Bar Hang Squat Cleans 

 

Strength 

Test: Find a 1RM Squat Clean 

 

HSPU Skill 

5x1 HSPU Negative, kick down after each 

3x1 HSPU Negative + butt to the wall, knees out 2x 

2-4 Kipping HSPU 

 

Conditioning 

AMRAP 15 Minutes 

15/12 Calorie Row 

10 HSPU 

15 Russian Kettlebell Swings 70/53lbs 

 

Accessory Work

2 Rounds 

:10 Max Calorie Bike 

Rest 1:50 

:15 Max Calorie Bike 

Rest 1:45 

:20 Max Calorie Bike 

Rest 1:40

 

Lite Class

5:00 on any machine then

Test Workout

20:00 AMRAP of 

15 Cal Row

10 Push-ups

15 Russian KBS

10 Squat Cleans

 

Finisher

7 Rounds of 

:10 Max Cal Bike

Rest :50

February 21, 2020

General Warm Up 

2 Rounds 

5 Burpee Box Jumps 

10 Bench Dips 

10 Empty Bar Hang Power Snatch 

 

Mobility/Activation 

1:00/side, Banded Overhead Distraction 

 

Strength 

Every :90 For 4 Sets 8 Push Press AHAP 

 

Conditioning 

"Scary Go Round" 

AMRAP 20 Minutes 

10 Burpee Box Jumps 24/20" 

8 Power Snatches 135/95lbs 

1 Legless Rope Climb 

Rest 1:00 

 

Accessory Work

5x20 Push Ups AFAP

 

Lite Class

Class Warmup then 

25:00 AMRAP of

10 Burpee Step overs (weighted)

8 DB Hang Clean and Jerk

1 Rope Climb

February 20, 2020

General Warm Up 

2 Rounds 

10 Empty Bar Good Mornings 

15 Air Squat (R1), then OH Squat (R2) 

10 Scap Pull Ups 

10 Kip Swings 

 

Mobility/Activation 

1:00 Hanging Shoulder Opener 

 

Strength 

3" Deficit Deadlift 

5x5 @65% 

Focus on leg drive in the first pull - be aggressive squeezing glutes to push hips through as the bar passes your knee. 

 

Conditioning Re-test (compare to 1/9/2020)

4 Rounds 

7 Bar Muscle Ups 

9 Hang Squat Snatch 115/75lbs 

 

Accessory Work

4x16 Seated Alternating DB Curls 8 per side

 

Lite Class

Class Warmup then

5 Rounds of 

25 Med Ball Cleans

25 Double Unders

20 Bicep Curls

20 Banded Tricep Extensions

February 19, 2020

General Warm Up 

10 Empty Bar Hang Muscle Snatches

10 Spidermans 

10 Empty Bar Hang Power Snatches 

10 Burpees 

10 Empty Bar OHS

 

Strength 

For Time 

10 Squat Snatches @77.5% 

Rest :60 

8 Squat Snatches @80% 

Rest :60 

6 Squat Snatches @82.5% 

 

“Forrest Pump” (compare to 1/8/2020)

Row 30/24 Calories 

15 Toes to Bar 

15 Strict HSPU 

12 Toes to Bar 

12 Strict HSPU 

9 Toes to Bar 

9 Strict HSPU 

Row 30/24 Calories 

9 Toes to Bar 

9 HSPU 

12 Toes to Bar 

12 HSPU 

15 Toes to Bar 

15 HSPU 

Row 30/24 Calories 

 

Lite Class (compared to 1/8/2020)

10:00 rotating between ski, bike, row, run

Row 30 Calories 

15 Toes to Bar 

15 Push Press 

12 Toes to Bar 

12 Push Press 

9 Toes to Bar 

9 Push Press

Row 30/24 Calories 

9 Toes to Bar 

9 Push Press

12 Toes to Bar 

12 Push Press 

15 Toes to Bar 

15 Push Press 

Row 30/24 Calories

February 18, 2020

General Warm Up 

2 Rounds 

8 Strict Pull Ups 

20 Wallballs 

12 Light Power Cleans 

 

Mobility/Activation 

Front Rack Elbow Pointers, 20 reps 

 

Strength 

Find a 1RM Power Clean 

 

Conditioning 

Every 3:00 for 12:00 

Row 250m 

8 Clean and Jerks 135/95lbs 

 

Accessory Work

Every 2:30 for 15:00 

25' HS Walk down Pirouette 25' HS Walk back

 

Lite Class

2 Rounds of the class warmup

10 down to 1 by 1 of

KBS

Double Sit-ups 

*Alternate between 200m ski and 200m row after the sit-ups 

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